Training for Fat Loss

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“I hate to generalize, but most women (and some men) believe that they should avoid all weight training and only perform “cardio” and abdominal exercises to get their ideal physique. […] My guess is that if you are guilty of this approach, you probably haven’t seen very good results with it. Maybe you lost a few pounds initially, but now you have plateaued and you may have even gained a pound or two. This faulty approach is perpetuated by novice trainers, workout routines published in “fitness” magazines, and a few common exercise myths.”

If the above paragraph describes YOUR approach to fat loss, it behooves you to continue reading:

“The hour or so you spend in the gym accounts for a very small portion of your daily caloric expenditure. Unless you are a professional athlete that trains and practices for several hours each day, the large majority of your daily caloric expenditure comes from your Basal Metabolic Rate (or BMR), the calories burned to sustain your bodily functions on a daily basis. One of the most effective ways of increasing your BMR is through increasing the amount of lean muscle mass on your body. This is, of course, only achievable through weight training, preferably in the form of deadlifts, squats, presses, and other multi-joint, compound movements.  […] Furthermore, intense weight training results in an afterburn effect where your metabolism is elevated for up to 38 hours after your training session.”

SO, if you’re training for fat loss, weight training is imperative.  Cardio is important, but cannot be the main component of fat loss training:

“Doing cardio alone will only decrease your BMR as time goes on. This turns into an uphill battle as your BMR keeps dropping, you’ll need to increase the amount of cardio you do to create the same deficit. Without weight training, you’ll lose muscle which will actually account for some weight loss, and you might even lose a few pounds of fat if your diet is decent, but it’s unlikely you will achieve (or maintain) the level of fat loss you desire.”

Thus the hierarchy for fat loss reads as follows:

FAT LOSS = PROPER NUTRITION + WEIGHT TRAINING + CARDIO (peppered in)

For more information, check out the following:

http://www.crossfitinvictus.com/must-read-posts/training-for-fat-loss/

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